In the high-octane world of Mixed Martial Arts, styles make fights. But if you analyze the champions over the last two decades, one discipline consistently rises to the top: wrestling. While Brazilian Jiu-Jitsu (BJJ) teaches you how to finish a fight on the ground and Muay Thai teaches you how to inflict damage on the feet, wrestling in MMA provides the ultimate superpower—the ability to dictate where the combat takes place.
For any fan, practitioner, or bettor looking to understand the mechanics of the cage, grasping the role of wrestling is non-negotiable. It is the glue that holds a fighter’s game together. Whether it is the grinding pressure of a relentless takedown artist or the impenetrable defense of a “sprawl-and-brawl” striker, wrestling is often the deciding factor between a dominant champion and a gatekeeper.
In this deep dive, we explore why wrestling has become the most dominant base in modern MMA, the differences between the major wrestling styles, and how legends like Georges St-Pierre and Khabib Nurmagomedov utilized these skills to change the sport forever.
The Evolution of Wrestling in MMA
When the UFC launched in 1993, the world was introduced to the supremacy of Brazilian Jiu-Jitsu via Royce Gracie. However, the reign of pure BJJ was short-lived. By UFC 10, a new breed of fighter emerged—the collegiate wrestler.
Mark Coleman, a powerhouse wrestler, introduced the concept of “Ground and Pound.” He didn’t just take opponents down; he punished them. This marked the first evolution: wrestlers learning just enough submission defense to survive the guard while raining down strikes. This era proved that a superior wrestler could neutralize a BJJ specialist by controlling top position and gravity.
As the sport matured into the 2000s, we saw the rise of “Sprawl and Brawl.” Fighters like Chuck Liddell used their wrestling defensively to keep the fight standing, allowing them to knock out grapplers who couldn’t secure a takedown. Today, we are in the era of the “Hybrid Wrestler”—fighters who seamlessly blend chain wrestling with striking and submissions, creating a suffocating pace that few can withstand.
Folkstyle vs. Freestyle vs. Greco-Roman: Which is Best?
Not all wrestling is created equal. In the context of MMA, the three primary styles—Folkstyle, Freestyle, and Greco-Roman—offer different advantages. Understanding these distinctions is key to analyzing a fighter’s potential.
American Folkstyle (Collegiate)
Folkstyle is the style practiced in US high schools and colleges (NCAA). Unlike international styles that reward exposing the opponent’s back, Folkstyle emphasizes control. The goal is to hold the opponent down and ride them. This translates perfectly to MMA, where maintaining top position is crucial for landing strikes and winning rounds. The “scramble” mentality—fighting to get back to your feet—is also a hallmark of Folkstyle, making these wrestlers incredibly hard to hold down.
Freestyle Wrestling
Freestyle is the international Olympic standard. It focuses on explosive takedowns and exposure points. While Freestyle wrestlers often have the best double-leg and single-leg entries, the rules encourage quick turns rather than prolonged control. However, the explosiveness of high-level Freestyle wrestlers like Yoel Romero or Henry Cejudo is unmatched, allowing them to blast through defenses before an opponent can react.
Greco-Roman Wrestling
Greco-Roman forbids holding below the waist. This forces competitors to focus on upper-body clinches, throws, and suplexes. In MMA, this style shines in the clinch against the cage. Legends like Randy Couture and Jon Jones utilized Greco-Roman techniques to dominate inside the “dirty boxing” range, controlling opponents with underhooks and collar ties before unleashing damage.
The “Cheat Code”: Dictating Where the Fight Goes
The adage remains true: “If you can wrestle, you choose the fight.” This control is the single biggest advantage in the Octagon. A superior striker with poor wrestling defense will always be hesitant to throw kicks, fearing a takedown. This hesitation slows their output and makes them predictable.
Conversely, a fighter with elite wrestling in MMA can pressure forward without fear. If the striking exchange goes poorly, they can change levels and drag the fight to the canvas. This dual threat forces opponents to defend on two fronts, mentally exhausting them long before their gas tank runs out.
- Energy Conservation: Being on top is less exhausting than fighting off your back. Wrestlers force their opponents to carry their weight (often 155 lbs / 70 kg or more), draining their energy reserves.
- Judge’s Scorecards: Takedowns and ground control are heavily weighted in MMA scoring. A close round on the feet is often stolen by a late takedown.
- Damage Mitigation: By putting an opponent on their back, a wrestler neutralizes the most dangerous strikes (spinning kicks, flying knees) and minimizes the risk of getting knocked out.
Key Wrestling Techniques Every Fan Should Know
To truly appreciate the grappling exchanges, look for these fundamental techniques during a bout:
The Double Leg Takedown
The bread and butter of MMA wrestling. The attacker changes levels, dropping their hips below the opponent’s, and drives through the hips while wrapping both legs. The finish usually involves turning the corner and driving the opponent sideways.
The Sprawl
The primary counter to a takedown. When an opponent shoots, the defender drops their hips and kicks their legs back, putting their weight on the attacker’s upper back. A successful sprawl forces the wrestler to carry the defender’s weight, tiring them out.
The Single Leg
Often used when a double leg is defended or from a scramble. The attacker isolates one of the opponent’s legs. In MMA, finishing a single leg often involves “running the pipe” or driving the opponent into the cage to complete the takedown.
Legendary Wrestlers Who Changed the Game
History is written by the victors, and in MMA, the victors are often wrestlers. These athletes didn’t just win; they evolved the meta of the sport.
Georges St-Pierre (GSP): A Canadian with no collegiate wrestling background who out-wrestled NCAA champions. GSP mastered the timing of the takedown, often striking to set up his shots. He proved that MMA wrestling is a unique skill set separate from pure wrestling.
Khabib Nurmagomedov: “The Eagle” brought a Sambo-infused style that felt like a modernized Folkstyle. His ability to mat-return opponents and trap their legs (the “Dagestani Handcuff”) created a feeling of helplessness that broke opponents mentally.
Daniel Cormier: An Olympic freestyle wrestler who transitioned flawlessly to MMA. Cormier’s ability to slam heavyweight giants and chain wrestle made him a two-division champion, showcasing the raw power of elite grappling.
Conclusion
Wrestling in MMA is more than just takedowns; it is the art of control. It allows a fighter to impose their will, dictate the pace, and break an opponent’s spirit. As the sport continues to evolve, the integration of wrestling with striking and submission grappling will remain the gold standard for champions. Whether you are training for the cage or watching from the couch, respecting the wrestler’s game is essential to understanding the beautiful chaos of Mixed Martial Arts.
Frequently Asked Questions
Is wrestling better than BJJ for MMA?
While both are essential, wrestling is generally considered the better “base” because it allows you to dictate where the fight takes place. A BJJ specialist cannot use their submissions if they cannot get the fight to the ground, whereas a wrestler can choose to strike or grapple depending on their advantage.
What is the best age to start wrestling for MMA?
Ideally, starting in childhood or adolescence provides the best foundation for muscle memory and scrambling ability. However, many successful fighters have started wrestling in their late teens or early twenties as part of an MMA curriculum.
Can you learn wrestling without a high school background?
Yes. MMA wrestling (often called “cage wrestling”) is different from scholastic wrestling. You can learn effective defensive wrestling, wall work, and takedowns at an MMA gym without ever having competed in high school or college.
Why do wrestlers tire out their opponents so fast?
Wrestlers are experts at weight distribution and leverage. By forcing an opponent to carry their body weight during clinches and ground exchanges, they drain the opponent’s isometric strength and cardiovascular endurance, a phenomenon often called the “grappler’s sap.”
